8 ways to prevent osteoporosis

Everything from vitamin D to ditching caffeine

By
Dr Gordana Prelevic

20/10/2017

Ronnie Kaufman/Larry HirshowitzGetty Images

This World Osteoporosis Day, Dr Gordana Prelevic, Consultant Endocrinologist at The Wellington Outpatients and Diagnostics Centre and Platinum Medical Centre, both part of HCA Healthcare UK, tells us what we can be doing to prevent the onset of osteoporosis

What is osteoporosis?

Osteoporosis is a common condition in which bones become weaker and less dense, and as a result more likely to break (or fracture). It is most commonly found in women but men can also have osteoporosis as bone density diminishes for everyone with age.

Unfortunately, there are no symptoms of osteoporosis, so it's often referred to as a 'silent disease'. People often won't know they have it until they start experiencing fractures, such as in their wrists, hips or spine.

The female hormone oestrogen has a large impact on bone metabolism as it helps form and maintain healthy bones. Oestrogen levels fall at menopause, so women are most likely to experience significant bone loss during the first year after the menopause when bone density can fall dramatically. Everyone is affected differently but I have seen patients lose up to 10% of their bone density during this time.

For people with osteoporosis, lifestyle changes can help prevent further deterioration, although it can't be reversed.

Here, Dr Prelevic gives us her top 8 tips for preventing the onset of osteoporosis

1. Start young

Our bones reach their maximum or so called 'peak density' in our mid-20s. Eating healthily and doing exercise, particularly during our teenage years before our bones are fully developed can help achieving high peak bone density.

So for young women it's important to eat well, do moderate exercise and maintain regular periods in order to reach maximum bone density and make osteoporosis less likely in later life.

This is particularly important for those with a family history of osteoporosis, as genes play a significant role in developing the condition.

2. Eat well

Nutrition has a very important role in the prevention and treatment of osteoporosis. A diet rich in protein and green vegetables, as well as calcium, is very important for bone health. It has been shown that increasing calcium intake enhances bone development during childhood and adolescence.

Milk and dairy products are the major source of calcium in the British diet. Those at particular risk of low calcium intake are adolescents, young women and elderly women. I recommend that vegetarians try calcium-enriched soya milk, tofu and cheese made without rennet.

3. Increase your vitamin D intake

Vitamin D has an important role in the development and maintenance of healthy bones. Eggs and oily fish both contain good amounts of vitamin D. Everybody should take a vitamin D supplement during winter months – especially here in the UK. This is particularly important for those who are housebound, or who wear clothing that covers most of their skin.

4. Exercise

Exercise can help to increase peak bone mass in teenagers and young adults, to maintain or possibly increase bone mineral in others, and to reduce the early rapid bone loss after menopause.

Exercise is also very important in improving muscle strength, balance and flexibility, helping to prevent falls and fractures.

Try a Pilates exercise with rubber bands or weights to help maintain your bone and muscle mass. Lifting weights is better for your spine whilst jogging is more likely to be beneficial for your hip bones, so a combination of aerobic exercise and weight training is ideal.

6. Check the label

Many of my patients visit me during treatment for breast cancer, as the anti-oestrogen therapy used during treatment has negative effects on the bones.

If you are using these treatments, I advise you pay particular attention to your diet and exercise regime and speak to your doctor for more advice on maintaining healthy bones

7. Kick the habit

The most common causes of osteoporosis in men are excessive alcohol consumption and smoking.

While moderate alcohol consumption is not necessarily problematic, excessive alcohol intake accelerates bone loss and should be avoided. Smoking can also reduce the levels of oestrogen in the body – which is needed by men and women to help maintain bone density.

8. Seek advice

If you think you might be at a higher risk of osteoporosis – for example you have experienced irregular periods or have a family history of the condition - I would advise you speak to a medical professional such as your GP.

Your GP may then refer you for a DEXA scan, which is a painless, non-invasive procedure that helps to measure your bone density. Low bone density on DEXA scan, particularly if associated with any of the risk factors for osteoporosis should prompt a referral to an osteoporosis specialist.

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